The Miranda Kerr workout and Diet
Exercise 3 to 4 times a week for 1 hour and 15 minutes each time.
Warm up with 5 to 10 minutes of stretching.
Target all aspects of your body: 30 minutes on your legs, 30 minutes on core, arms and balance and 15 minutes of stretching
Running is essential
Kerr runs between two and three miles (three and five km), once or twice a week. “Miranda and I then go to a running track and run for one-and-a-half miles (about two-and-a-half km). At the end, we walk it out, then we take a one minute rest and run back.”
Work your butt
“Lay on the ground on your back, put your legs up on a stability ball, lift your hips up and down; do three sets of 15 reps. If you want to make it harder, lift from your hips and lift your right leg up, and put your leg back down. “Lying flat on the floor, come up on your hips with one leg bent. Take your right or left leg and push up from your heels toward the ceiling. Do a set of 15 reps.”
Boost your breasts
“Using three-pound weights; start from the hip and squeeze it to the chest. I also put the girls on the decline bench and give them a stability bar. They do two sets of 15 reps.”
“I don’t mind if they get the sugars from fruits like strawberries, blueberries, raspberries, boysenberries and pomegranate juice because they all contain antioxidants. Eating more fruits, and incorporating more exercise into their routines doesn’t make them feel a necessity to live on sweets.”
Gelbrand lets his clients eat the right types of sugar, but he forbids salt. “When my clients go to restaurants, I advise them to stick to the boiled, steamed and grilled dishes; like fish, salads and vegetables,” he adds
"I have a regular yoga routine I practice and that’s the one thing that really keeps me grounded and on top of that I do have a trainer as well, but to be honest with you, I can be a little lazy when it comes to that because I’m working so hard."
Yoga is a great, gentle way to build up strength and flexibility, and is good for the mind too. It is a vital way to get fit and stay fit both mentally and physically, at any age and ability.
EASY ON THE CARDIO
Postpartum workouts should be done under the instruction of a physician because of the obvious physical changes in the body. But for an already fit Miranda, getting her figure back has been thanks to her pre-baby fitness routine.
Getting back to her usual standard however, will take a little longer and Miranda has already confessed she is being cautious with any hardcore workouts. She said: “I’m doing some squats as well, but I’m taking it easy. It’s only been two and a half months so I’m not getting into it too much.”
What to eat
Breakfast: “I encourage them to go to the supermarket and buy old-fashioned oatmeal for breakfast, egg whites, vegetables, cottage cheese and fruit, granola and yoghurt. Everyone needs to eat a good breakfast with carbohydrate. Especially models, as they are often at all-day castings.”
LUNCH: “For lunch, salad with chicken and fish and a side of fruit, is the best.”
DINNER: “When it is dinner time, you can’t look past sashimi with brown rice, but you need to stay away from soy. Chicken, fish, turkey and vegetables are also great items to consider.”
DESSERT: “iI’s everyone’s indulgence. Believe it or not, I advise my clients to eat a little bit of dark chocolate or ice-cream twice a week, to ensure they don’t splurge and start living with these indulgences everyday.
“You should eat medium portion sizes and eat so you’re semi-full, but not totally full. I advise my clients to monitor their caloric intake.
“If exercising, the count should regularly to be between 1300-1500 calories, but due to some model’s metabolisms, some can consume up to 1600.”
“Ideally, Miranda’s workout should be two to three months of working out three to four days a week with me, but because she travels so much at the moment she has to do a lot of her workouts by herself,” he says. “But she’s a good example of someone who gets creative with her workouts when I’m not around to train her.” When Gelbrand’s not by her side, he gives her workouts to do, which she also mixes up with swimming, yoga and meditation.
NEVER SKIP BREAKFAST
Miranda knows that to keep on top of her busy schedule, she must eat the right foods and she swears by a good breakfast. She said: “I wake up in the morning and I have fresh green juice and some oatmeal and blueberries. I just make sure I’m feeling good and well fed.”
SLEEP AND WATER
She said: “For me, it’s just about maintaining my health on a continual basis. I’m always drinking a lot of water and getting as much sleep as I can.”
EAT YOUR GREENS
"I eat extremely healthy because when I do, I have more energy. I love spinach, avocado, lots of greens and broccoli." Miranda has learnt from her own parents’ generation the importance of eating your greens. Her philosophy is one that will be passed on to her son when he is older - because mum knows best!
GREEN TEA AND COCONUT OIL
Miranda attributes her super toned skin in recent beach pictures to her love of coconut oil. She said: “I personally take around four tablespoons of coconut oil per day either on salads, in my cooking or in cups of green tea.” Coconut oil is credited with health benefits including stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism. Her love of anti-oxidant packed green tea is also a great weight-loss aid. She added: “I will not go a day without coconut oil. It is also great for the skin and hair.”
EAT FOR YOUR BLOOD TYPE
SUPPLEMENT YOUR DIET
As a former student of nutrition and health psychology, Miranda is no stranger to studying food and its benefits. “I eat low GI, high alkaline foods drink filtered water and eat mostly fresh produce and very little meat,” she said.